6 sets:

power clean + hang power clean

B.

BICOUPLET 2 (6 min cap)

12-9-6

Snatches (135/85)

Bar muscle-ups

rest 1 min

BICOUPLET 1 (6 min cap)

21-15-9

Snatches (85/55)

Chest-to-bar pull-ups

A.

back squat 5-4-3-2 

B.

In 10 minutes:

400m run

immediately followed by amrap:

8/arm single arm DB hang clean and jerks (50/35)

12 TTB

A.

3RM front squat 

B.

12 min amrap:

6 thrusters (135/95)

12 box jumps

24 KBS

A.

5 sets:

5-6 reps close grip bench press (adding a set this week)

B.

3×8-12/arm bent over row

C.

4 min amrap:

200m run buy in, then amrap:

15 TTB

15 push press (75/55)

Rest 2 mins

300m run buy in, then amrap:

4 min amrap:

12 TTB

12 push press (115/75)

Rest 2 mins

4 min amrap:

400m run buy in, then amrap:

9 TTB

9 push press (135/95) 

Marathon Row

for time:

row 42,195 meters

A.

5 sets:

1 halting power clean + 1 below the knee power clean + 1 hang power clean

B.

5 sets: 

90s to complete:

1 round of “DT” + max reps burpees over the bar

rest 90s between sets

score = total reps burpees over the bar 

“DT”

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Shoulder to Overhead (155/105)

A.

5 sets: 

back squat (@2110) 3-4 reps 

go heavier than last week

B.

Every 90 seconds, for 3 rounds:

Station 1 – 40 DUs + 12 front squats (155/105)

Station 2 – 300/250m row

Station 3 – 12 burpee box jump overs

A.

6 sets:

2 split jerks

B.

3x8 seated DB press 

C.

for time:

800m run

50 alternating DB snatch

25 CTB pull-ups

A.

5 sets: 

2 hang snatch high pull + 1 hang power snatch 

B.

7 rounds for time:

7 power snatches (115/75)

7 front rack lunge steps

14 WBS

A1.

4 sets: close grip bench press (2111) 5-6 reps

A2.

4 sets: 6 strict pull-ups

B.

five sets: 

3 min amrap:

3 CTB pull-ups (Rx+ MUs)

6 push ups

9 box jumps

1 min rest between sets

score = total reps accumulated